How to Control Your Appetite

How to Control Your Appetite


TRANSCRIPT:

Hi everyone, Dr. Becky here Today we are going talk about appetite, it’s that pesky thing that gets in your way when you are trying to lose weight.

And I think a lot of people feel like they are out-or-control with their appetite because they don’t understand what it is.

So we are going to take a look at the big picture and then I’m going to give you an experiment that you can try on yourself this week that I think will make you feel a lot more in control of your appetite.

Now, appetite is a fairly complex interaction between your body and your brain.

In your small intestine you have these chemical receptors and they monitor how many nutrients are traveling through your system.

So if you’re eating low nutrient foods, like white bread and chocolate bars, then your small intestine sends a message up to your brain that flips on your appetite switch that encourages you to eat more food to bring more nutrients into your body.

You also have stretch receptors in your stomach that monitor how full your belly is, and when your belly’s full this switches off your appetite.

So in a nutshell, when you’re eating a diet that’s high in nutrients and high in volume, your body and brain work together to shut down your appetite.

Now let’s say you are dieting and you decide to eat less food. Your body is getting less nutrients and it’s getting less volume and your brain says, “feed me!”

Eat more nutrient-rich foods that are high in volume and your appetite switch stays in the off position. These would be your Super Foods, your vegetables, fruits, beans, certain grains.

These foods are packed with nutrients and they digest slowly so they keep your belly full for longer.

So you eat a cookie the size of the palm of your hand; you will get 300 calories; you get very few nutrients and you’re hungry in 30 minutes.

Or you can eat a salad that’s the size of your head, get 300 calories, get a tons of nutrients, lots of volume and keep your appetite stays at bay for hours.

If you want to experiment with appetite control for yourself, then what I recommend is have a bowl of salad with lunch and dinner for the next 7 days.

And make this a very easy experiment to carry out; go to your local grocery store or your local Costco, get a couple of bags of prepared salad, open them up, take a handful of salad out, put it in your bowl and eat it before lunch and dinner.

Monitor how your appetite was at the beginning of the week and how it is at the end of the week and I think you’ll be pleasantly surprised at how easily you can control your appetite.

Do you have any questions or comments about appetite? Let me know in the comment section below. Click subscribe and I will see you next time.

Can Tetris Make You Skinny?

Can Tetris Make You Skinny?

TRANSCRIPT:

Science has confirmed it. The new fad diet is here!

One second…I have to take care of this craving.

Hi everyone, Dr. Becky here with great news from the world of science, as it turns out you can cut your food cravings by 24% with just 3 minutes of playing a video game.

Researchers, published in the journal Appetite, were looking at the validity of the Elaborated Intrusion Theory that hypothesizes that it’s the pictures that we conjure up in our brains about the sweet, creamy, melt in your mouth…

Ummm, it’s the pictures of the craved food that we create that make us want to eat them.

So the researchers figured that by distracting the brain with a visual game, like Tetris, for a few minutes participants should be able to get past  their cravings.

Participants waited for a craving to strike and when it did they rated that craving on how strong it was, how vivid the image was and how much it was taking over their life.

They then sat down in front of a computer screen, loaded up a game of Tetris and played for three minutes. That is unless they were one of the unsuspecting guinea pigs placed into the control group.

Those participants also sat down in front of a computer screen, but their game of Tetris refused to load.

After three minutes those that actually got to play the game of Tetris reported significantly lower food cravings; 24% lower than those that were in the control group.

One of the study’s authors, noted that “Episodes of craving usually only last a few minutes” so it seems pretty reasonable that a few minutes of distracting yourself could get you past the craving and avoid all those unnecessary calories.

Sweet deal, or not sweet, whichever way you want to look at that.

So if you want to test this distraction diet theory for yourself, the next time you feel a craving hit pick up a video game, set the timer for three minutes, and see how you feel.

Although I would avoid playing candy crunch.

Thanks for joining me for Dr. Becky Fitness reports. Do you think distracting yourself can help you stick with a diet? If so, let me know in the comments below. Click Subscribe. And, I’ll see you next time.

Read more…

Playing Tetris has potential to help beat negative cravings, study suggests: http://www.plymouth.ac.uk/pages/view.asp?page=40629

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reference: http://www.plymouth.ac.uk/pages/view.asp?page=40629

http://www.ncbi.nlm.nih.gov/pubmed/10593524

Of course, cravings do return and in an unrelated research review lead author, Jebb, show there is clear evidence that low levels of physical activity are associated with an increased risk of weight gain and obesity.

Making the moral of this story that video games should be used as a diet distraction, not as a lifestyle.